Another week down, closer to D-day, as in Delivery Day! A little over 35 weeks now, fatigue is again the theme, but what woman at 35 weeks pregnant feels super energetic? Still managing the 4 workout per week schedule, even through the Holiday weekend. Had an OB visit today, gained a couple more pounds for a total of 22. Some of my workouts last weeks are as follows:

"Collin" (of course modified for pregnancy) 4 rounds 200m "trot" with a 25# sandbag, 12 step-ups 20" box, 12 push-press 25# dumbbells, 12 sumo deadlift high pulls w/ 35# kettlebell, yes I was the crazy pregnant lady lugging around a 25 lb sandbag at at 8 1/2 months pregnant, I was glad it was dark outside so the general public couldn't see that non-sense. Crossfitters are just not right in the head sometimes. My husband actually asked me if I was subconsciously trying to induce labor with that workout, I told him no but it's a good idea for week 38!

"Jackie" Wow, I did this one as RX'd, 1000m row, 50 thrusters 45#, 30 pull-ups I actually did run the clock and came in at 16:42, my PR is around 10:40 I believe from last February, and this time included a fellow gym member interrupting me mid-thruster for a conversation! I felt good that day though, more energetic than usual.

5 rounds: 25 squats, 10 KBS 35#, 10 push-press 25# dumbbells, 10 push-ups (elevated on a parallete)

3 rounds: 300m row, 10 good-mornings 45# barbell, 8 banded ring-dips

I will admit I felt super worn out during the last 2 workouts of that week, almost felt like my body had had it. Rowing is just plain out hard at this point, with a large abdomen you only get half the range of motion and it becomes so inefficient. But when you can't run anymore or do plyometrics like box-jumps to get your heart rate up, there aren't many options left for us pregnant ladies.

I'll be hitting the gym tonight for workout #1!

Almost there! As of this posting I'm 34 1/2 weeks, so close to the end! I really can't believe how fast it's gone. I still feel good, workouts feel about the same. Still have the nagging shoulder injury, I'm getting that checked out as soon as I have this baby girl. I've pretty much avoided any overhead lifting for almost 3 weeks now, not much improvement in my symptoms which mainly happen at night, not good. As promised the weight gain update as of last weeks 33 week checkup is 20 lbs. That really amazes me. I am certain that this is due to simply staying active and maintaining my Crossfit workouts with a 4 workout per week consistency. I've also maintained a healthy diet as well, but when I've wanted chocolate or sweets I've had them. Just goes to show that anything with moderation is OK. In closing I'm really starting to think about my postpartum return to exercise. In my convoluted mind I'm thinking I'm going to start back around 1-2 weeks (I don't put any pressure on myself or anything!). But I'm starting to recall those early days of having a newborn; the sleep deprivation, constant nursing, and how I'm going to do it this time with a 3 1/2 year old running around! I'm up for it though, very anxious to meet this new little one!

Last weeks workouts:

4 rounds: 400m row, 15 overhead squats 65# (preggo version of "Nancy")

"Helen" 400m row sub, 21 kettlebell swings 35#, 12 pull-ups

7x3 hang power cleans (I used dumbbells, no barbell cleaning for me anymore, belly is too big) 15,20,25,25,35,35,45

3 rounds: 10 front squats 65#, 10 push-ups (on parallette), 10 pull-ups

It's funny, but every time I do pull-ups I get so many comments from fellow gym members, about how they can't believe I'm still doing them. I say why not? Even with my "20 lb vest" on, they are still totally do-able, and remain one of the exercises I can do comfortably. I can't wait to see how many I can crank out consecutively postpartum. One of my goals is to break 20 by Jan 30, 2011!! My max rep pull-ups were 16 before this pregnancy so we'll see. I also plan on a sub 7 min "Fran" time, I haven't even done Fran since Sept of '09 so I hope so.

Happy Thanksgiving!

So I know I missed a week updating the blog, my apologies. I actually took off a week from training due to a persistent cold and the nagging injuries I mentioned last post. Funny how being sick while pregnant takes so much out of you, I'm actually still nursing this cold going into week 3, but I decided last week that I wouldn't stop working out just because of an upper respiratory virus. I managed to get in 4 workouts last week, and as of this writing I'm 33 weeks pregnant! I'll have another doctors visit this week so I'll update on weight gain, etc. on my next post. Some of my workouts are as follows:

5 rounds: front squats 65#, 10 kettlebell swings 35#, 10 single-arm clean & press with 15# dumbbells

3 rounds: 30 kettlebell swings 35#, 25 air squats, 15 pull-ups

Overhead squat 5x1 got up to 125# (amazed at that one), front squat 5x1 only did 125# just because of some lower back tightness, back squat 5x1 got up to 135# also because of the back discomfort

5 rounds: 10 Deadlifts 135#, 10 20" step-ups, 8 ring dips (banded)

Felt pretty good throughout all the workouts despite having a stuffy/runny nose and sore throat and feeling overall kinda crappy. I am getting seriously winded these days since my lungs are now shoved up into my upper chest! However, I really can't say enough how staying active and strong has made so much of a difference in the way I feel. My pelvic floor muscles feel very strong. I remember my pregnancy with my son and how towards the end I would cough and either pee myself or feel like I was going to! I think when it comes time to get this baby girl out she's going to shoot across the room!

Another 3rd Trimester Concern

A normal healthy pregnancy only requires an increase of about 300kcal/day. However, during the last trimester, pre-workout meals and/or nutrient intake during the workout may need to be adjusted and increased. The reason for this is because during the last trimester women are more at risk for hypoglycemia, or low blood sugar. The advanced gestational age leads to more glucose uptake by the fetus and mother, and the mothers liver glycogen stores may be decreased due to altered liver function in pregnancy. Increasing carbohydrate (CHO) intake by 30-50 grams prior to exercise either by food or a sports drink is a good way to prevent any unsafe drops in blood sugar.

Signs/Symptoms of Low Blood Sugar

-dizziness, hand tremors, clamminess or increased sweat, feeling faint, excessive hunger, irritability and fatigue are a few but early signs indicating possible low blood sugar. If you notice any of these signs, STOP exercising and either eat some simple CHO's or preferably drink either juice or a sports drink containing sufficient amounts of CHO. Prevention is truly the best medicine in this case, always have adequate pre-workout nutrient intake and you should be fine (see previous post on Pre-workout nutrition).